 Sweat Fest Saturday
3 Rounds For Time: 1000m Row 100 Double unders 1000m Run Post scores to comments.
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 CROSSFIT
10 Rounds For Time: 10 Air squats 100m Sprint Rest 90 seconds CROSSFIT LITE 10 Rounds For Time: 10 Air squats 100m Sprint Rest 90 seconds Post scores to comments.  CROSSFIT
3 Attempts at each: Max distance Handstand Walk Max set Pull Ups Max time Handstand Hold CROSSFIT LITE 3 Attempts at Each: Max distance around the world Max time dead hang Max time high plank Post scores to comments.  CROSSFIT
Power clean 3-3-3-3-3 CROSSFIT LITE Power clean 5-5-5-5-5 Post loads to comments.  CROSSFIT
3 Rounds For Time: 800m Run 25 Overhead squats 35/25kg 25 Sumo deadlift high pulls 35/25kg CROSSFIT LITE 3 Rounds For Time: 400m Run 25 Goblet Squats 16/12kg 25 KB SDHP 16/12kg Post times to comments.  CROSSFIT
For time: 15-12-9 Thrusters 50/35kg Muscle-ups CROSSFIT LITE For time: 20-15-10 Thrusters 20/15kg Ring Rows Post times to comments. No matter the severity or duration, each injury is challenging in its own way. We have to realise that there are stages to the injury process that are much like the stages of grief we go through when a loved one dies. We also have to realise that the faster we can work through those stages, the better off we will be mentally, physically and emotionally.  Here are the stages as well as commentary on their effects.
 SQUAD WOD SATURDAY
Teams of 2: 800m run 100 Weighted lunges 20/10kg 30 x (3 Pull ups, 3 C&J, 3 Burpees)* 100 weighted lunges 20/10kg 800m Run *15 Rounds each. You go, I Go. C&J 60/40kg Post times to comments.  CROSSFIT
For time: 10-9-8-7-6-5-4-3-2-1 Deadlift 60/40kg Burpees Squat Clean 60/40kg CROSSFIT LITE For time: 10-9-8-7-6-5-4-3-2-1 Medball Deadlift 20/14lbs Burpees Medball Clean 20/14lbs Post times to comments. |
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UPCOMING EVENTS